Take physical action (resilience chat cards)

Take physical action (resilience chat cards)

How well do you look after yourself and how comfortable are you in taking action? Feeling tired, hungry or thirsty makes it far more difficult to manage busy periods and many people also find it hard to take decisions. If you recognise this in yourself, then take a look at this step. Use the resilience chat cards (physical action) to support you

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”


Do you find yourself in any of these situations?

“I’m feeling tired a lot of the time”

“I have no willpower to say no to eating unhelpfully, particularly on really busy, stressful days.”

“It’s too busy to take lunch or breaks – I need to keep working to get everything done.”

“I have a lot going on in and out of work. I’m struggling to balance everything and have no downtime for myself.”

“I haven’t got the time to exercise anymore!”

“I keep making silly mistakes. I just can’t seem to concentrate properly.”

Take physical exercise and use the resilience cards from the Welbee learning centre. Picture of people exercising.

If so these are actions you can take

  1. Take regular exercise: find 20 minutes each day to take a brisk walk or run that gets you out of breath. You need your physical health to boost resilience and deal with busy periods.
  2. Eat regularly: keep your energy levels high. Try eating little and often to keep your blood sugar level balanced and don’t skip breakfast or lunch – you need to refuel.
  3. Get enough sleep: most people need 7-8 hours, work out your ideal amount and stick to it!
  4. Keep hydrated: it’s really important to keep drinking throughout the day – the average needed is usually at least 2 litres, and possible significantly more, depending on your height, weight and physical activity.
  5. Take time out: take time during the break and lunch away from your work and with others or doing something you enjoy. This really will help you to be more productive and to feel better throughout the rest of the day.
  6. Form effective habits: easier said than done! You have a limited amount of willpower, but effective habits help you make decisions despite this: take regular breaks, focus on your controllables, see mistakes as learning opportunities, prioritise your work and regularly check in with your manager and support team.

What next?

Now you have worked through the resilience cards what will you do next?

Changing behaviours and habits is not easy and particularly in the environment in which you work.

Lack of control of what you are able to do, when you can take a break and the size of your workload, all add to the challenges you face.

Yet you do have choices, even though it might not always feel like it!

You have the same 24 hours in a day as everyone else and the ability to plan how to use this effectively.

You can also respond to pressures in a way that means you are in control. If you do not feel well equipped to do this, then the good news is you can learn, and some of the tips in the Resilience Essentials Handbook and these cards may help.

If you are worried in any way or recognise you are experiencing the symptoms highlighted in the resilience essentials guide, then you should seek professional guidance from your GP. And if you are worried about a colleague you might suggest that they do the same.

If you have any questions or would like to find out more about building resilience or improving staff wellbeing, please get in touch.

Other articles in our resilience and wellbeing toolkit

Resilience and wellbeing toolkit (introduction)

The difference between pressure and stress

The symptoms of stress and lower resilience

Managing stress and building resilience

The major causes of workplace stress

13 tips to build your energy and wellbeing

Resilience Chat cards


Find the place of greatest opportunity

Find your passion

Find your purpose

Build your support team

Plan for what might happen

Develop a positive mindset

    Stay in the loop

    Get resources and answers to your school staff wellbeing questions in your inbox: